Divulge...
There are many people who are muscular and fast. The US 10km record holder is very muscular and the former US mile record holder was as well.
Some initial thoughts:
Every lb you gain exponentially increases the amount of stress on your knees. Some ways to counter this are by running only on dirt or grass, never on concrete or asphalt (if you can help it). Make sure you have shoes that fit your foot type and your foot strike type. Any reputable running store should have people that can analyze you gait and give you some shoe recommendations. Also, shoes are only designed to last 300-500 miles, so once you get past that get a new pair.
The best way to train is make sure you're running at least 3 times a week, 5 is preferable. They don't have to be long runs but just a couple of miles to continue stimulating the growth of slow twitch muscle fibers. Playing basketball can be included in those 3-5 times, as long as its full court not just shoot around, because it is a very aerobic activity similar to interval training.
Once per week do a long run but take that run much slower than the shorter runs. If your average run is 2 miles, make the long run 4 miles. if you can handle 6 miles that is a good long run distance for most people. But make sure there is a significant difference between this distance and your regular runs.
Interval training is a good method but only if you have a good understanding of what needs to happen in the session. Interval sessions usually come later on in a season after base fitness has already been developed.
A good interval session is usually 400m reps a little bit below your 1 mile pace.
Based on best mile (recently)
7:00 mile - 1:43 400 rep
6:40 mile - 1:38 400 rep
6:30 mile - 1:36 400 rep
6:20 - 1:33
6:10 -1:30
If you haven't cracked 7:00 for a mile you can do the interval reps around 1:55 - 2:00 - 2:05's but I would advise holding off on this type of interval training until you have at least gone below 8 minutes.
Before doing the intervals jog for about 10 minutes to get you body warmed up and do some dynamic stretches for your calves, hamstrings (knee to chest), quads (grab ankle behind your body), and hips. Do a few (3-5) stride run outs of about 40 meters just to stretch the legs out and get them loose.
Intervals are done in sets on 4 and probably max out at 2 sets after a couple of these sessions. Beyond 8 reps and that's alot of running. in between each rep, jog in place for 2 minutes then check your heart rate to see if it has come back down to 120. If it hasn't, jog around until it does then go for the next rep.
After you complete a set, take twice the rest as you usually would. So if it is taking your heart rate 3 minutes to come back down to 120 than rest for 6 minutes before going onto the 5th rep
This is all just some basic suggestions, I'd be happy to answer any more specific questions!
when running laps. Funny thing is I'm the fastest at the 100m and 200m sprints. My knees and shins just start to ache. I'm 6'2'' and weighed in a couple of days ago at 211lbs. They guys I usually run with are between 5'6'' and 5'10'' & 130 to 160lbs.
